Should I get my dream pair of shoes for my sub-3 attempt?
When you’ve done the hard training, is it really worth dropping another £250 on race-day shoes? Maybe not. But you don’t want to be blaming your feet at 35K.
Every serious runner has heard both voices. On one shoulder, the angel: “You don’t need another pair. You’ve done the work. You’re ready.” On the other, the speed demon: “Get the shoes. Maximise your chances. This is your 'A' race.”
Both are right, in their own way. But when sub-3 is on the line, and you’re hovering between models, price points or colourways, it helps to think clearly.
What counts as a dream shoe?
For me, it has usually been the Alphafly. Over time, I’ve owned and raced in various iterations, but they’re not always the shoe I trust most. I once secured an early pair of Alphafly 3s and was certain I would wear them for my 2024 marathons. In the end, I went with a pair of Alphafly 2s instead - mainly because it was forecast to rain, and I trusted the grip more. At another race, I opted for Vaporfly 3s.
The truth is, no matter how advanced the foam or carbon plate, the most important variable is you. Some people say super shoes can be raced straight out of the box. I don’t buy it. You need to get familiar with how they handle, and they need to get to know how you run too (you need to break them in). One long run, plus a couple of tempo efforts - or a 10K race - is usually enough to decide if they’re right for you.
Marginal gain or marketing hype?
There’s no doubt that super shoes work for sub-3 runners. Study after study confirms the performance gains. But once you’re already in a high-performance model, the differences between one year’s version and the next are small. The most marginal of marginal gains. What matters more is comfort, confidence and reliability.
That said, the psychological boost is real. Some runners treat their race-day shoes as talismans. They pick bold colourways, want flames on the side, and feel faster the moment they lace them up. And who’s to say they’re wrong? If a pair of shoes makes you believe, that’s a real benefit.
But remember: you can’t buy a sub-3. You have to train for it. Obsessing about shoes can easily become a form of tapering maranoia. The hay is in the barn. You’ve done the work. Now your mind wants something to latch onto. The shoe debate is often just a convenient outlet for nerves.
Race-day mistakes to avoid
Nothing new on race day. That’s the golden rule. I once ignored it and paid the price. During the Yorkshire Marathon, I wore an Alphafly 1 with a faulty pod that popped mid-race. The result was cramping, blisters and an awful feeling all along the foot. Since then, I’ve become more cautious. These days, I tend to save Alphafly 1s for shorter distances and rely on what I know for the full 42.2.
Make sure your shoes have a few runs in them, but not too many. Get familiar with how they behave at pace, how they grip in different weather, and whether they leave your feet feeling fresh or battered. Nothing new on race day.
Final advice
My honest view? Get the shoes. I’d side with the devil on this one. You only get so many shots at sub-3, and if there’s a tool that might help, it is worth considering -especially if you’re already in shape and just want to give yourself every possible advantage.
But be smart about it. If money is tight, skip a night out or a concert (probably both - and more - if you want Alphaflys!) Look for discounts on older models, second-hand pairs, or less popular colourways. Be frugal in life, not on the start line.
At the end of the day, you’ll probably remember your marathon time in 20 years, not the shoes. But if you fall short by a whisker, you might always wonder - would the dream pair have made the difference?
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